Ingabe udokotela ukutshelile ukuthi izinga lakho le-cholesterol egazini liphezulu? Uma lokho kwenzeka, uzizwa ukhathazekile kakhulu ngokuthi yini okufanele uyidle nokuthi yini ongayidli, akunjalo? Ungakhathazeki, kuyinkinga abantu abaningi abanayo. Namuhla, sizoxoxa ngalokhu, ukuthi yini okufanele uyenze, ngendlela elula kakhulu, njengokungathi sitshela umngane.
Okokuqala, iyini i-cholesterol?
Kalula nje, i-cholesterol uhlobo lwamafutha oludingwa yimizimba yethu. Ibalulekile ezintweni eziningi, kusukela ekwakheni amangqamuzana ethu kuya ekukhiqizeni ama-hormone. Kodwa inkinga iqala uma inqwaba kakhulu emzimbeni.
Kunezinhlobo ezimbili ze-cholesterol egazini lethu.
1. I-LDL (I-Low-Density Lipoprotein): Yilokhu esikubiza ngokuthi “i-cholesterol embi.” Uma lokhu kwakheka, kwakheka ngaphakathi kwemithambo yegazi yethu, kuyenze inciphe futhi kuvule indlela yezifo ezingathi sína njengesifo senhliziyo kanye nesifo sohlangothi.
2. I-HDL (i-High-Density Lipoprotein): Lokhu sikubiza ngokuthi "i-cholesterol enhle". Isusa i-cholesterol embi emithanjeni bese iyiyisa esibindini. Ngakho-ke kufana nomngane wethu.
Ukudla esikudlayo kukhulisa ngqo izinga le-cholesterol embi (i-LDL) egazini lethu. Amafutha agcwele kanye namafutha e-trans, ikakhulukazi lawo atholakala emikhiqizweni yezilwane, imikhiqizo yobisi, kanye namafutha athile (njengamafutha esundu namafutha kakhukhunathi), yiwona abangela lokhu.
Ingabe ukunciphisa ukudla okuphakamisa i-cholesterol kuyawanciphisa ngempela amazinga akho?
Yebo, impela! Ungenza umehluko omkhulu ngokufaka nokususa izinto ekudleni kwakho. Ukwengeza izithelo, imifino, ubhontshisi, amantongomane, namafutha amahle kungasiza ekwehliseni i-cholesterol embi (LDL).
Ukudla okuhle akugcini nje ngokwehlisa i-cholesterol, kodwa futhi kulawula umfutho wegazi lakho, kuqinisa amasosha omzimba wakho, futhi kusiza ekuvikeleni ezifweni zenhliziyo, isifo sohlangothi, kanye neminye imidlavuza.
Ngakho ake sibone ukuthi yini okudingeka siyilethe esitolo nokuthi yini okudingeka siyilahle.
| Ukukhetha ukudla okulawula i-cholesterol | |
|---|---|
| Izinto ongazengeza ekudleni (okuhle) | Izinto okufanele zincishiswe noma zimiswe ngangokunokwenzeka (ezimbi) |
| Izithelo ezintsha, imifino kanye namakhambi | Inyama ecutshunguliwe - isoseji, ubhekeni |
| Okusanhlamvu (i-oats, ibhali, i-millet) kanye nokusanhlamvu okuqukethe i-bran | Imikhiqizo yebhikawozi (ama-pastry, amabhisikidi) aqukethe amafutha e-trans |
| Inkukhu engenasikhumba, inhlanzi (i-salmon, i-tuna) | Ukudla okusheshayo okuthosiwe |
| Amantongomane aqhekekile (ubhontshisi, ubhontshisi, ubhontshisi) | Iziphuzo ezinoshukela omningi (i-soda, iziphuzo ezimnandi) kanye namaswidi |
| Amantongomane (amantongomane, ama-walnuts, ama-alimondi) | Ukudla okucutshungulwe ngosawoti omningi kanye namasosi |
| Imikhiqizo yobisi enamafutha aphansi (iyogathi enamafutha aphansi, ubisi) | Inyama ebomvu enamafutha amaningi (inyama yenkomo, ingulube) |
| Amafutha amahle (amafutha omnqumo, amafutha e-canola) | Ukudla okuqandisiwe okunoshukela omningi namafutha (i-pizza eqandisiwe, njll.) |
Yiziphi izinto ezinhle kakhulu ongazengeza ekudleni?
Izithelo, imifino kanye namakhambi
Lokhu kufanele kube yisisekelo sokudla kwakho. Yidla izithelo nemifino enemibala. Cabanga ngamajikijolo, amagilebhisi, amawolintshi, ama-apula, utamatisi, ubhatata, i-broccoli, isipinashi, i-kale, isipinashi, ithanga, i-zucchini, njll. Lokhu kudla ngokwemvelo akuna-cholesterol futhi kunamafutha aphansi kakhulu. Kuphinde kube ne-fiber ephezulu, okunciphisa ukumuncwa kwe-cholesterol emzimbeni.
Okusanhlamvu Okuphelele
Faka i-oats, ibhali, i-quinoa, kanye nezinkwa eziphelele kanye nama-pasta ekudleni kwakho. I-fibre encibilikayo kulokhu kudla iyasiza ekunciphiseni i-cholesterol embi. Ukudla i-oats ethile ngesidlo sasekuseni kuwumkhuba omuhle. Kodwa uma kukhulunywa ngokusanhlamvu okupakishiwe,Ungakhohlwa ukuhlola ilebula ukuze ukhethe lezo ezinoshukela nosawoti omncane.
Inyama, inhlanzi namantongomane
Khetha inkukhu ne-turkey engenasikhumba. Uma udla inyama ebomvu (inyama yenkomo, ingulube), khetha inyama eqoshiwe engenamafutha amaningi . Gwema inyama ecutshunguliwe njengesoseji nama-meatball ngangokunokwenzeka.
Kunalokho, engeza ubhontshisi ocebile ngamaprotheni njengobhontshisi, ubhontshisi, ubhontshisi kanye nobhontshisi ekudleni kwakho. Lokhu kuhle kakhulu enhliziyweni.
Ukudla okucebile ku-Omega-3
Lezi uhlobo lwe-fatty acid olulungele kakhulu inhliziyo yethu. Esikhathini esiningi, asidli ngokwanele. Zitholakala ezinhlanzini ezinamafutha njenge-salmon, i-tuna, i-mackerel, kanye ne-herring. Ama-walnuts, imbewu ye-chia, kanye nembewu ye-flax egayiwe nazo ziqukethe ama-omega-3 asekelwe ezitshalweni.
Imikhiqizo yobisi enamafutha aphansi kanye namafutha "amahle"
Uma uthenga i-yogurt nobisi, khetha izinhlobo ezinamafutha amancane noma ezingenawo amafutha. Uma udla ushizi, yidla kancane.
Sebenzisa amafutha emifino afana namafutha omnqumo, amafutha e-canola, namafutha e-sunflower esikhundleni sebhotela ekuphekeni nasekuthoseni. Lokhu kusiza futhi ekwenyuseni amazinga e-cholesterol "enhle" (i-HDL).
Ukudla okubi kakhulu okufanele ukugweme nakanjani
Ukudla okuqukethe amafutha e-trans
Lawa uhlobo olubi kakhulu lwamafutha amabi. Awakhulisi nje kuphela i-cholesterol embi (LDL), kodwa futhi anciphisa i-cholesterol enhle (HDL). Ezweni lakithi, imikhiqizo eminingi yokubhaka (ama-pastry, ama-roll, amabhisikidi), i-margarine, kanye nokudla okusheshayo kungaba nalokhu. Uma ilebula lokudla lithi "amafutha angena-hydrogenated kancane", liqukethe amafutha e-trans.
Ukudla okunoshukela omningi
Nakuba ushukela ungakhulisi i-cholesterol ngokuqondile, ukudla ushukela omningi kakhulu kungaholela ekukhuluphaleni, isifo sikashukela, kanye namazinga aphezulu e-cholesterol ngenxa yokuqongelela kwamafutha esibindini. Nciphisa iziphuzo ezinoshukela, amakhekhe, i-ayisikhilimu, kanye noshokoledi we-toffee. Futhi qaphela amasoso anoshukela ofihliwe owengeziwe (i-ketchup, isosi ye-spaghetti), kanye nokunye okusanhlamvu kwasekuseni .
Inyama ecutshunguliwe kanye nosawoti omningi
Inyama ecutshunguliwe njengesoseji, ubhekeni, ne-ham zinamafutha agcwele kanye ne-cholesterol ephezulu. Futhi, usawoti omningi ungandisa umfutho wegazi. Izinhlanzi ezisemathinini, amaphakethe esobho, kanye nama-noodle asheshayo nakho kungaba nosawoti omningi. Inani likasawoti olidingayo ngosuku lingaphansi kwethisipuni. Ngakho cabanga ngokudla kwakho usawoti.
Khumbula lezi zinto uma uthenga.
- Ungayi esitolo uma ulambile: Uma uya esitolo uma ulambile, cishe uzothenga ukudla okungadingekile nokungaphilile kahle.
- Funda amalebula: Bheka uhlu lwezithako emaphaketheni okudla. Bhala izithako ezibaluleke kakhulu kuqala. Khetha ukudla okunoshukela omncane, usawoti, namafutha agcwele .
- Khuluma nodokotela wakho:Xhumana nodokotela wakho noma uchwepheshe wezokudla ukuze uthole uhlelo lokudla olukufanele, kuye ngamazinga akho e-cholesterol. Kungase kudingeke futhi ukuthi uqale ukuthatha imithi.
Lezi zinguquko zingase zibe nzima ukuzenza ngobusuku obubodwa. Kodwa zama ukuzenza kancane kancane, ngayinye ngesikhathi. Lokhu kuyitshalomali enkulu kakhulu ozoyenza enhliziyweni yakho.
Umlayezo Wokuya Nawe Ekhaya
- Izinga le-cholesterol egazini lakho lithinta ngqo impilo yenhliziyo yakho. Umgomo uwukwehlisa i-cholesterol "embi" ye-LDL nokwandisa i-cholesterol "enhle" ye-HDL .
- Faka izithelo ezintsha, imifino, ubhontshisi, okusanhlamvu okuphelele, namantongomane ekudleni kwakho. I-fiber ekulokhu kudla isiza ukwehlisa i-cholesterol.
- Gwema inyama ecutshunguliwe (amasoseji), imikhiqizo yokubhaka (ama-pastry), ukudla okuthosiwe, kanye nokudla neziphuzo ezinoshukela omningi ngangokunokwenzeka. Lezi yizitha ezinkulu.
- Sebenzisa amafutha amahle njengamafutha omnqumo namafutha e-canola ekuphekeni. Yidla izinhlanzi, ikakhulukazi izinhlanzi ezinamafutha, okungenani kabili ngesonto.
- Ngaphezu kokushintsha indlela odla ngayo, ukuvivinya umzimba njalo, ukuyeka ukubhema, kanye nokulawula isisindo nakho kubalulekile ekulawuleni i-cholesterol.
- Uma unenkinga nge-cholesterol, qiniseka ukuthi ukhuluma nodokotela wakho futhi uthole iseluleko esifanele.
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